If you are waking up tired, reaching for another coffee at 3 p.m., and wondering why your mind feels foggy even after a full night’s sleep, you are not alone.
For many women navigating midlife, the experience of feeling "off" — mentally, physically, and emotionally — becomes a daily battle.
You may have been told it is just stress.
You may have been told it is just aging.
You may have even started to wonder if this is simply how life will feel from now on.
You may have been told it is just stress.
You may have been told it is just aging.
You may have even started to wonder if this is simply how life will feel from now on.
But there is a deeper truth.
Brain fog, exhaustion, and feeling disconnected are not random or inevitable.
They are signals.
They are signals.
Signals from your body asking you to pay attention.
Signals that there is a different, more holistic way forward.
Signals that there is a different, more holistic way forward.
Today, let’s unpack why you are feeling this way — and most importantly, how you can begin to reclaim your clarity, energy, and connection with yourself again.
What Is Really Behind the Brain Fog?
Brain fog is often described as feeling mentally slow, confused, forgetful, or just "not sharp."
Tasks that once felt easy — recalling words, staying organized, concentrating on conversations — now feel like heavy lifting.
Tasks that once felt easy — recalling words, staying organized, concentrating on conversations — now feel like heavy lifting.
The reasons for brain fog during midlife are multi-layered, but here are the most common contributors:
- Hormonal Shifts: As estrogen, progesterone, and other key hormones fluctuate, they impact neurotransmitters responsible for memory, mood, and mental sharpness.
- Chronic Stress: Elevated cortisol levels from years (or decades) of pushing through life’s demands deplete your brain’s resilience.
- Nutrient Deficiencies: Midlife changes digestion and nutrient absorption. Deficiencies in B vitamins, omega-3 fatty acids, magnesium, and other key nutrients are common.
- Poor Sleep Quality: Hormonal shifts impact sleep cycles, leading to fragmented, non-restorative sleep that sabotages mental clarity.
- Toxin Exposure: Everyday exposure to pesticides, endocrine disruptors, heavy metals, and EMFs compounds inflammation and cognitive fatigue.
- Unaddressed Inflammation: Chronic low-grade inflammation, often rooted in gut health or hidden infections, quietly undermines brain function.
- Lifestyle Patterns: Irregular eating, over-reliance on caffeine, excessive screen time, and a sedentary lifestyle drain the brain’s reserves over time.
If you see yourself in this list, know this:
It is not just "in your head."
It is not just about willpower.
And it is not permanent.
It is not just "in your head."
It is not just about willpower.
And it is not permanent.
You can heal your brain and rebuild your energy — with the right tools and support.
Why Conventional Approaches Fall Short
Many women seek help when brain fog and exhaustion become overwhelming.
Unfortunately, the conventional model often offers surface-level solutions:
- Antidepressants for mood shifts.
- Stimulants for fatigue.
- Sleep aids for insomnia.
- Strict diets for weight gain.
These strategies may offer temporary relief but often miss the larger picture.
They do not address the root causes — the complex interplay between your hormones, nervous system, digestion, energy metabolism, and emotional well-being.
They do not address the root causes — the complex interplay between your hormones, nervous system, digestion, energy metabolism, and emotional well-being.
That is why a holistic approach is not only helpful — it is essential.
A Holistic Path Forward
Inside the Women’s Holistic Health Coaching and Mentorship program, we address brain fog, fatigue, and disconnection using an integrated framework called BRAIN | FOCUS.
This approach combines:
- Nutrition for Brain Health: Targeted strategies to replenish nutrients critical for cognitive function, hormone balance, and nervous system resilience.
- Mindfulness and Nervous System Regulation: Tools to reduce chronic stress, calm the body’s fight-or-flight response, and promote restorative healing.
- Hypnosis and Subconscious Repatterning: Gentle practices to shift limiting beliefs and emotional patterns that sabotage energy and focus.
- Lifestyle Optimization: Rebuilding daily rhythms — sleep, movement, digital detoxes, mindful eating — to restore mental clarity and physical vitality.
This is not about adding more to your plate.
It is about creating space, flow, and sustainable healing.
It is about creating space, flow, and sustainable healing.
You are not meant to push harder.
You are meant to heal smarter.
You are meant to heal smarter.
Simple Shifts You Can Start Today
While deep healing requires a comprehensive approach, there are steps you can start implementing right now to support your brain and body.
- Prioritize Sleep Rhythm Over Sleep Quantity
Instead of focusing solely on hours, prioritize consistency.
Go to bed and wake up at the same time every day, even on weekends.
Support melatonin production by reducing blue light exposure after sunset.
Create a wind-down ritual that signals safety and relaxation to your nervous system.
- Eat to Balance Blood Sugar
Blood sugar swings are one of the most overlooked causes of brain fog.
Begin your day with a protein-rich breakfast.
Include healthy fats (like avocado, olive oil, nuts) and fiber at every meal.
Minimize processed sugars and refined carbs that spike insulin and lead to energy crashes.
- Hydrate for Brain Function
Even mild dehydration impacts cognitive performance.
Aim for at least half your body weight in ounces of filtered water daily.
Add electrolytes or a pinch of sea salt to your water if you are feeling depleted.
- Move Your Body to Move Your Mind
Physical movement increases blood flow, oxygenation, and nutrient delivery to the brain.
This does not require a punishing workout.
A daily walk outside, gentle yoga, or even dancing in your living room can revitalize both brain and body.
- Nourish Your Emotional Life
Unprocessed emotions, chronic overthinking, and isolation drain cognitive resources.
Practice daily check-ins with yourself.
Ask, "What do I need right now?"
Prioritize connection, creativity, and moments of presence.
Healing is not about doing everything perfectly.
It is about shifting your relationship with your own body and needs.
The Deeper Invitation: Healing as a Sacred Journey
Brain fog is not just a biological event.
It is often an energetic invitation.
It is often an energetic invitation.
When your mind feels cloudy, when your body feels heavy, it is your system’s way of asking:
"Are you willing to care for me differently?"
"Are you willing to care for me differently?"
Healing is not about fighting your body into submission.
It is about listening to its wisdom, honoring its needs, and aligning your life to support your highest well-being.
It is about listening to its wisdom, honoring its needs, and aligning your life to support your highest well-being.
This is the foundation of the Women’s Holistic Health Coaching and Mentorship program.
Over twelve weeks, we walk the path of:
- Clearing the fog and restoring clarity.
- Nourishing the body at a cellular and energetic level.
- Reclaiming the vitality, intuition, and strength that were never truly lost — just waiting to be remembered.
And we do it together — inside a community of women choosing healing, wisdom, and empowered living.
Why Join the Summer Solstice Cohort?
There is a reason we begin on the Summer Solstice.
The Solstice is the peak of illumination, a moment when the Earth herself is most alive, most vibrant, most expansive.
Starting your healing journey at this time aligns your body, mind, and spirit with the rhythms of nature — maximizing your momentum and transformation.
It is not just another program launch date.
It is a sacred invitation to step fully into your light.
It is a sacred invitation to step fully into your light.
Enrollment for the Summer Solstice Cohort closes June 17, 2025.
Spaces are limited to ensure a deeply personal experience.
Spaces are limited to ensure a deeply personal experience.
If your intuition is stirring, trust it.
The next chapter of your life — clear, vibrant, connected — is ready to begin.
The next chapter of your life — clear, vibrant, connected — is ready to begin.
Your Next Step
If you are ready to move beyond temporary fixes...
If you are ready to address the root causes of exhaustion and brain fog...
If you are ready to reclaim your energy, focus, and confidence...
Join us inside the Women’s Holistic Health Coaching and Mentorship program.
We begin June 20, 2025 — and your future self will thank you for starting today.
Reclaiming Pleasure, Confidence, and Connection: A Midlife Awakening with Dr. Tina Schermer Sellers
Have you ever felt like something was missing in your relationship with your body or your pleasure—but couldn’t quite put your finger on it?
You’re not alone.
In our latest episode of The Wild Sage Society Podcast, I sat down with the brilliant and compassionate Dr. Tina Schermer Sellers, renowned sex therapist, researcher, and author of Sex, God, and the Conservative Church and Shameless Parenting. Together, we peeled back the layers of silence, shame, and cultural conditioning to explore what it really means to live with embodied confidence, sensual wholeness, and radical self-worth—especially in midlife.
The Hidden Impact of Sexual Shame
Dr. Sellers opened our eyes to a profound truth: sexual shame is a visceral experience that lives in the body, not just the mind. For many of us, this shame started early—through silence, confusion, or punitive reactions to our natural curiosities as children.
“We are hardwired for connection and pleasure,” she said. “But when those needs are shamed, we internalize a belief that something is wrong with us.”
The result? Disconnection. From ourselves. From our desires. From the deep emotional and physical intimacy we all deserve.
Why Midlife is a Portal to Reclamation
Dr. Sellers believes midlife is not a crisis—it’s an invitation. An invitation to reflect, reconnect, and reclaim the parts of ourselves that were buried under people-pleasing, performance, and patriarchal programming.
Whether you’re experiencing shifts in libido, navigating menopause, or finally confronting long-held wounds, this season of life offers a sacred opportunity to rewrite your story.
“Your power is in your pleasure,” she reminded us. “Your pleasure can heal you.”
Healing Begins with Emotional Safety
So how do we begin? Dr. Sellers lays out a powerful four-step model for healing called FRAME:
- Frame: Re-educate yourself with comprehensive, affirming, sex-positive information.
- Name: Share your story with someone who can meet you with empathy.
- Claim: Reconnect with your body as good, just as it is—no changes required.
- Aim: Decide how you want to live and love moving forward.
This framework isn't just about sexuality—it's a call to return home to your truth, wholeness, and worthiness.
From Performative Sex to Sacred Intimacy
Dr. Sellers also unpacked the difference between performative sex (what culture teaches us) and true intimacy (what we actually crave). Through emotionally intelligent communication, couples can co-create experiences that feel nourishing, playful, and connected—whether that’s a sensual bath, a cuddle session, or full-on passion.
We’re not talking Cosmo tips. We’re talking soulful, attuned, healing intimacy.
For the Women Who’ve Been Told to "Give, Give, Give"
Let’s get real: Many of us have been conditioned to be givers—to everyone but ourselves. And it shows up not just in our relationships, but in our bank accounts, our energy, our boundaries.
Dr. Sellers beautifully reframed this dynamic: “Your job now is to become a gracious receiver. Let others experience the joy of giving to you. You're worthy of that.”
This hit home for me—and for many of you, I’m sure.
What If Your Sexuality Was Sacred?
Whether you were raised in silence, shame, or a culture that told you your pleasure was dangerous, this conversation is a balm and a breakthrough.
You are not broken.
You are not too much.
You are not too late.
You are worthy of love, connection, and radiant pleasure—right here, right now, in the body you live in today.
✨ Ready to Dive Deeper?
💌 Download Dr. Sellers’ free resource The Sexual Reclamation Project and begin rewriting your story with compassion and clarity.
📚 Explore her transformative books:
- Sex, God, and the Conservative Church
- Shameless Parenting
📲 Connect with her on Instagram @DrTinaShameless
International Women’s Day (IWD) is more than just a day of recognition—it is a global movement dedicated to celebrating the achievements of women, advocating for their rights, and reaffirming the need for gender equality. While the roots of this day trace back to early 20th-century labor movements, its modern significance transcends political ideologies and personal beliefs. For those of us who stand for the empowerment of women, IWD is an opportunity to reflect on how far we’ve come and recommit to the work that still needs to be done.
As a woman who has dedicated her life’s work to helping other women reclaim their power, IWD is deeply personal to me. I believe in women standing strong in their truth, stepping boldly into leadership, and creating lives filled with purpose and fulfillment. IWD is not just about recognizing the struggles of the past—it’s about forging a future where every woman can thrive. It’s about celebrating the warrior spirit that women carry, the resilience they exhibit, and the impact they make in every sphere of life.
Honoring Women’s Achievements Across All Sectors
Women have proven time and time again that they are more than capable of excelling in any field they choose. From business and science to politics and military service, women have continuously broken barriers. Today, we have women leading Fortune 500 companies, serving at the highest levels of government, and pioneering groundbreaking medical research. These women are not just role models—they are proof that when women are given the opportunity, they do not just meet expectations; they exceed them.
This day serves as a reminder to recognize and amplify these accomplishments. Women have fought hard to secure the rights and freedoms they now enjoy, but the fight is not over. There are still glass ceilings to shatter, industries to infiltrate, and leadership positions to claim. Every young girl should grow up knowing that her potential is limitless, and every woman should feel encouraged to chase her dreams without hesitation or doubt.
Strengthening Women’s Rights Without Political Extremes
Supporting women’s rights is not about subscribing to a specific political agenda—it’s about acknowledging the inherent dignity, value, and strength of women. It’s about ensuring that women have the same opportunities as men to succeed, whether in the workplace, at home, or in leadership positions. True empowerment is not about demanding handouts but about fostering an environment where women can stand on their own merit and be recognized for their contributions.
Empowering women means advocating for policies that ensure fairness in wages, opportunities for advancement, and protection from violence and discrimination. It also means recognizing and respecting the choices that women make—whether that’s leading a boardroom, running a business, staying home to raise a family, or doing all of the above. Women’s empowerment is about choice, freedom, and opportunity, not one-size-fits-all solutions.
The Role of Women in Strengthening Families and Communities
Women are the backbone of families and communities. Whether as mothers, daughters, wives, or leaders, women have an incredible capacity to nurture, guide, and build. The strength of a nation is often measured by the strength of its women, and when women are empowered, communities thrive.
IWD is a day to celebrate the women who hold it all together—those who wake up before dawn to provide for their families, the mothers who instill values of integrity and kindness in their children, and the leaders who fight for a better future. Empowering women doesn’t mean diminishing the role of men—it means recognizing that strong women create strong families, and strong families create strong societies.
Championing Women in Leadership and Entrepreneurship
Women are increasingly stepping into positions of leadership, not only in the corporate world but also in small businesses, politics, and advocacy work. Female entrepreneurs are growing businesses at record rates, contributing to economic development and reshaping industries with innovation and resilience.
Supporting women’s entrepreneurship is crucial to ensuring financial independence and self-sufficiency. When women own businesses, they create jobs, build wealth, and reinvest in their communities. Yet, many women still face barriers such as lack of access to funding, mentorship, and networks. IWD is an opportunity to push for greater financial literacy, investment in women-owned businesses, and mentorship programs that support aspiring female leaders.
Defending Women’s Safety and Personal Rights
Women’s safety and security should never be up for debate. Every woman deserves to feel safe in her home, workplace, and community. Too many women still face domestic violence, sexual harassment, and discrimination, often with little recourse. IWD is a day to not only acknowledge these issues but to demand action.
Supporting women means advocating for their safety, ensuring they have legal protections, and providing resources for those who need them. It also means equipping women with self-defense knowledge, financial independence, and a strong support system. When women are safe, they can focus on living their fullest lives, free from fear and limitation.
Celebrating Women’s Choices and Personal Journeys
One of the most important aspects of women’s empowerment is the freedom to choose their path in life. Whether a woman chooses to dedicate her life to career advancement, raising a family, or a combination of both, every choice should be honored and respected. Women’s success should not be defined by any one standard but by their ability to lead fulfilling, meaningful lives on their terms.
As we celebrate IWD, we must move away from narratives that pit women against each other based on their choices. Instead, we should stand together in support of one another, recognizing that every woman’s journey is unique and valuable. True empowerment is about lifting each other up, rather than tearing each other down.
The Call to Action: How We Can Support Women Every Day
International Women’s Day is not just about celebration—it’s about action. Here are some ways we can continue to support and empower women long after March 8th:
- Mentor and Support Other Women – Lift up the next generation of female leaders by sharing your knowledge, experience, and encouragement.
- Advocate for Fairness and Opportunity – Push for equal opportunities in the workplace, leadership roles, and education.
- Support Women-Owned Businesses – Choose to invest in and purchase from female entrepreneurs.
- Speak Out Against Injustice – Whether it’s domestic violence, discrimination, or workplace inequality, use your voice to make a difference.
- Encourage Confidence and Self-Worth – Remind the women in your life that they are powerful, capable, and worthy of greatness.
The Future is Female—And Male, United
International Women’s Day is not just for women—it is for everyone who believes in fairness, dignity, and opportunity. The future is not about one gender overpowering another; it is about working together to create a world where everyone, regardless of gender, has the ability to succeed and thrive.
For those of us who have dedicated our lives to the empowerment of women, this day is a reminder of our mission. It is a call to stand tall, lift others, and continue breaking barriers. Women are strong, capable, and unstoppable—and the world is better when we recognize and support their power.
So, on this International Women’s Day, let’s celebrate, let’s advocate, and let’s continue building a future where every woman can rise.
Because when women rise, the world rises with them.
Pelvic floor health is essential, particularly for busy women facing hormonal changes and increased stress. These factors can significantly impact the pelvic floor, leading to issues like urinary incontinence, pelvic pain, and digestive problems.
The Importance of Pelvic Floor Health
The pelvic floor is a group of muscles supporting the bladder, uterus, and rectum. These muscles are crucial for bladder control, postpartum recovery, sexual health, and core stability. During perimenopause, hormonal fluctuations can weaken these muscles, while stress can exacerbate problems by causing muscle tightness and discomfort.
Strategies for Maintaining Pelvic Floor Health
- Exercise: Regularly perform Kegel exercises to strengthen pelvic floor muscles. This involves contracting and relaxing these muscles to improve tone and support.
- Stress Management: Practicing mindfulness, meditation, and deep breathing can help reduce stress levels, mitigating its impact on pelvic health.
- Healthy Diet: A balanced diet supports overall health, helping maintain a healthy weight and reducing pressure on the pelvic floor muscles.
- Proper Posture: Good posture and body mechanics prevent unnecessary strain on the pelvic floor. Use your legs to lift heavy objects, not your back, to avoid added stress on these muscles.
Understanding the Effects of Stress
Stress can significantly impact pelvic floor health by causing muscle tension and chronic discomfort. High stress levels can also lead to digestive issues, which place additional pressure on the pelvic floor. Managing stress through relaxation techniques is vital to maintaining pelvic health.
Educational Resources and Support
Investing time in understanding and caring for your pelvic floor can lead to significant improvements in your overall well-being. By incorporating these strategies into your daily routine, you can enhance your health and quality of life during perimenopause and beyond.
Upcoming Workshop: Pelvic Floor Basics
To further explore this topic, join us on July 10, 2024, for our workshop, Pelvic Floor: The Basics, led by Dr. Kelley Urionaguena. This session will cover:
- Pelvic Floor Anatomy: Understanding the structure and function of your pelvic floor.
- Exercise Techniques: Learning effective exercises to strengthen and relax these muscles.
- Stress Management: Exploring strategies to manage stress and its impact on pelvic health.
Date: July 10, 2024
Location: Sage & Sol Wellness
Fee: $30
Max Participants: 10
Registration: Click Here
Location: Sage & Sol Wellness
Fee: $30
Max Participants: 10
Registration: Click Here
Join us and take the first step towards a stronger, healthier you.
